VOLUME
A – Snatch EMOM 4 x 2 (80-85%)
B – Snatch Every Other Minute 4 x 1 (90 – 100%+)
C – Deadlift 1x 5 (50%) 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x AMRAP (80%)
TECHNIQUE
Rest Day or Make-Ups
5 Rounds for time of: (12 min cap)
5 Knees-to-Elbows
10 Box Jumps (20″/16″)
15 Kettlebell Swings (1.5/1 pood)
Post loads and time to comments.
This time last year… Bryce wrote on Competition.
Granola
-Erin O’Brien
Adapted from The Kitchn & Paleo Parents blogs
Makes about 8 cups
1.5 cups sliced raw almonds
1.5 cups unsweetened coconut flakes
1 cup raw walnut pieces
1 cup pumpkin seeds
1 cup dried cherries
1 cup dried cranberries
½ cup coconut oil
1/3 cup honey
1 tablespoon cinnamon
Preheat oven to 275F.
In a large bowl, combine the almonds, coconut, walnuts, pumpkin seeds, cherries and cranberries.
In a small saucepan, gently heat the coconut oil until melted into a liquid state. Add the honey and cinnamon and whisk to combine completely. Allow to cool before pouring the mixture over the nut and dried fruit mixture. Stir to combine and coat the nuts/fruit/seeds completely with the coconut/honey mixture.
Transfer the mixture to a large baking sheet lined with a silicon mat or foil. Bake in the oven for an hour, stirring the mixture every 15 minutes to brown evenly and prevent burning. Remove from the oven and allow to cool completely while still on the baking sheet. You may want to stir the mixture once or twice while cooling to prevent it from clumping.
Serve the granola on its own as a snack or with almond milk in place of cereal. Enjoy!
Power Snatch EMOM 4×2 @ 125
Power Snatch EOM @ 145(5# PR), 155, 160, 175(f)
DL 80% AMRAP 1×8 @ 305
Metcon – 5:39, Rx’d w/2pood Drago swings. Still getting a pinch in my L shoulder going over head.
If there is a pair of brown Frye boots in the cubbies they’re mine!
Meg and I recently started taking 5mg of melatonin before going to sleep, and it has been wonderful. Her especially, but me to a smaller degree, had been having some difficulty sleeping well. Anyway, though a short time span, we have both been falling to sleep quicker and sleeping much more soundly. Just wanted to put it out there and see if anyone had anything negative to say about melatonin before we become full blown addicts.
VOLUME:
A – Snatch EMOM 4 x 2 @ 55#
B – Snatch EOM 1 @ 60#, 65 (f), 65 (f), 65 (was my PR)
C – Deadlift 1x 5 @ 95#, 1×3 @ 105#, 1×2 @ 115#, 1×1 @ 120#, AMRAP – 8 @ 125#
Metcon: 7:43 Rx
@ Brett Raz
I have just come to grips that I dont sleep
If I can get 4 hours, Im good
If I cant get 4 hours, Im still good
Sleeping is overrated anyway
@ FAB
You and MJ can pull that shit off. Not all of us palyed for the ’82 Tarheels or the ’89 Flying Illini.
@ Brett Raz
HAHAHAHAHAHHAHAHAHAAHAH!
holy crap I am old!
Thanks for reminding me!
@Brett
I used to take melatonin often and it was great for helping me get to sleep. I’ll still take it every now and then and have seen no obvious side effects. The longer you take it, the more you might need to take to get the same results is the only heads up I would give you. I’m not an expert on these things though, I’m sure others (dr. wani??) can comment further.
pre 6am class wod
100 double unders
25 pushups
80 du
20 pushup
60 du
15 pushup
40 du
10 pushup
20 du
5 pushup
TIME – 5:40
Sadly i couldn’t get the pushups unbroken which prevented the sub 5 time i was shooting for. got the 25 and 20 sets unbroken though
after class…..
Bench Press, 1 x amrap @ 225# = 7 reps. went with the closer grip than a few weeks ago at competition so i crapped out early. need to do more tricep/chest accessory work
Deadlift, 1 x amrap @ 420# = 10 reps. back was rounding prety severely so i stopped at 10. my grip maybe had 1-2 more reps to go though. these felt heavier than last week as i was building up
+
21-15-9
sumo deadlift high pull @ 95#
thruster @ 95#
TIME – 3:55
all unbroken but the thrusters were SLOW as i didn’t really warmup my squat muscles other than doing 3 thrusters a few mins before the wod and it showed as i moved like the weight was 135# vs 95#. still this is a very solid workout. would love to see the classes get after this oldie but goodie
Accessory
EMOM x 5 mins, 10 reverse hyper @ 105#
Front Squat: 5*3 65-85-95-105- 1@110
Handstand Technique work….not quite getting the kipping!!
WOD: 11:07
5-10-15-20-25 pullups and push press
Pullups….no band! Broke into doubles and singles on the 20 and 25 set
Push Press @ 42#
Post: 4*12 Dumb bell floor press @15#
4*12 GHD
Also forgot to add 100 tricep pushdowns w/black band to accessory work
PULLED PORK!
Just sampled the Paleo Fit Meal’s pulled pork and it’s seriously some of the best I’ve ever had.
Emom- 70, 75, 85, 85
EOM- 90, 95 (fail) 95(fail) 95 got it!! (new PR)
DL 5x 135, 3×145, 2×155, AMRAP 165# x10
WOD- Rx
7:21
On DL I am working much much lower than my 1 rm but my hands can’t handle holding the bar. Used Tim’s wraps for the AMRAP and made a huge difference! Would try much more weight next time.
@BrettR
I took Melatonin for a while two years ago during Boston training, and had some REALLY F’d up dreams about running and being in the past (history teacher). After dreaming about training runs in the French Revolution- I was done
A1 – 4×2 EMOM worked up to 135#
A2 – 1×145#, 1×155# (f), 1×155# (f), 1×155# (10# PR)
B – DL AMRAP 12 @ 255# – big opportunity for improvement here
Conditioning Rx – 5:22
Set a pre WOD goal of 6 min so I’m happy with the effort and result.
Warm-up
Set a PR on partner alternating squats with Marc S and rang the PR bell
Volume
Snatch 2 EMOM @ 155,165,175,175
Snatch EOM @ 185,205, 225(F),227(F)
WOD Rxd
7:34, rang the PR bell as this is the best time I have ever got on this workout
@Tim S
Those were the best warm-up squats I’ve ever seen. Congrats!
@ Abbey and Casey–Thanks.
I enjoy a messed up dream or two, so if that is as bad as it gets, I’m in. Although I am not a fan of the French either.
Abbey that was a priceless post. Thanks I needed that good laugh to keep the morning going
@Crossfit Synergistics (Ashland, MA)
21 rounds (1 minute per round)
1 minute: 3 rope climbs
2 minute: 20 KB Push Press (53# – 1.5pood)
3 minute: 3 Deadlifts (345#)
…repeat (7 rounds of each movement)
Was flying through most of this early but started to slow down toward the later rounds on the rope climbs and PP.
@Brett, I have been consistently taking Magnesium around 8:30 pm and completely relaxes and de-stresses me. Sleep like a rock and notice when I do not take it my sleep quality isnt as good.
@MO…formerly mo: I appreciate the feedback, but I will wait for Radis’ opinion on that. Scott???
@Brett: What brand are you guys taking? I haven’t flown in my dreams for a while, I could use some good superman time.
@JGill
I have been taking ubermag for about a year and a half. I felt relaxed and slept well for a while when I took it but it hasn’t been as effective recently. I imagine I built up a tolerance for it.
@Adam
Nature’s Bounty–5 mg. Cheap.
@ Bad sleepers. I recently starting taking Inositol with magnesium glycinate, and it has definitely helped on keeping me sleeping deeper through the night, and having some good colorful dreams.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/397/Sleep_Soundly_Now_.aspx
@ Mo – best pulled pork ever??????
How much did you pay for that sample of pulled pork?
My guess is $10-$12.50 for a loogie full container!
Or 2 oz for $15
you know it!
Had a great goal setting meeting with Fish and Sara Cook last night. If you filled out the goals survey and have not scheduled a meeting with you are doing yourself a disservice. Both of them provide exceptional insight into planning your diet and establishing attainable performance goals.
Thanks for the recommendation, Russell!
Those of you who provided us with an email address on your survey and haven’t heard back from us yet–hang tight! We’re sending out invites to schedule in waves, and you should be receiving one in the next couple of weeks.
@Fish
Yo
Send me some contact info so I can forward you some job info. Email or text is fine. Or I will be at 6:00am Friday.
Brian
Brian: You can reach me at rachel at crossfitchicago dot com. Thank you! :)
Piggy backing on Bryce’s comment – I’m on night 5 of taking Inositol as well as a decrease dose of magnesium and its really helped me sleep through the night. Weird dreams are a side effect but I kinda like that.
@BrettR – the first night I took Inositol I dreamt you had no legs. You still crushed the WOD but with the aid of robot legs.
………..
My reasons for bad sleep are located down the hall and like Lightning McQueen and Mickey Mouse. Got anything i can give them?
Clean instead of snatch:
EMOM 4×2
165-175-180-185
EOM 4×1
215(f)-215(f)-215-235.5(f)
Reverse Hyper
5×10 @ 160#
Don’t forget that Physicians Plus will be here tonight from 5-8pm for complimentary Injury screenings and Active Release Therapy.
Great Thursday Noon Class. Bench Press Technique. Really worked on form as coach Kelly demonstrated. Made it up to 3 X 145.
Metcon 8:23.
The paleo carnitas are great.
Can you imagine Brett Raz with robot legs? He would be nigh unstoppable. Let us all thank the good Lord that our Brett Raz is of sound mind and human legs.
@ JGIII
Brandy… it worked on me.
There were also those roofies I slipped you that one time JoeP. You slept through the whole thing!
As a chronic sufferer of what I’ve self-diagnosed as sleep anxiety, I’ve been taking melatonin consistently for about the last 3-4 years. It has helped me most of the time. I have seemed to have built up a tolerance for it as I do not feel the effects as readily as I used to even with an increased dose. What I’ve also found is that I respond a little better to the higher quality brands, particularly the kind that you let dissolve underneath your tongue, as opposed to swallow, work better. I don’t remember the brand name, but I bought my last bottle of the dissolving kind from Whole Foods.
I’ve also found that, when I can do it, eliminating my exposure to artificial light (particularly iPhone, iPad, computer screen, and TV) at least 2 hours before bedtime helps too. Tough to do though.
@Bryce: Is that Inositol something you have in stock, or can get? I currently take Ubermag, would I take both or replace the Ubermag with the Inositol?
VOLUME
A – Snatch EMOM 4 x 2 (80-85%) 155
B – Snatch Every Other Minute 4 x 1 (90 – 100%+) 185 and then a bunch of fails at 190, 195 and 200..close on all just didn’t stick it.
C – Deadlift 1x 5 (50%) 185, 1 x 3 (60%) 225 1 x 2 (70%) 255 1 X 1 (75%) 275 1 x AMRAP (80%) 295
5 Rounds for time of: (12 min cap)
5 Knees-to-Elbows
10 Box Jumps (20″/16″)
15 Kettlebell Swings (1.5/1 pood)
6:42
For Greg, Joy and a couple others I talked to about MSM, glucosamine and Elk Velvet for your joints, here is the link to where I get it. http://www.gbmelk.com. It has always fixed me nice and good when I had tendonitis symptoms or joint pain.
Something to remember every time you walk in the doors:
http://deadspin.com/5978620/you-have-to-work-out-to-get-a-workout
Snatch
EMOM up to 80#
EOM up to 90#
5# off my PR, did not want to get under the bar today
Metcon Rx’d 6:19
$10 for a small container of pulled pork????
$9 for a small container of turkey chili?????
$11 for a farmers blow amount of chicken with a booger sized amount of squash?????
COME ON MAN!!!!!!!!!!!!!!!!!!!!!!!!
@ Scott
Be nice, you are going to upset Mo or Chef Anna…
@ Bryce, I second Nick G’s question. Take both or one?
Snatch 1rm – 275#(+5#pr). Ring the bell!
Very surprised to pr today after all the deadlifting and low back work I did this am. As I was warming up it definitely didn’t feel like a pr was coming so there’s got to be more in the tank when fresh
Planned to do a metcon as well but ran out of time so will save it for tmro
Modified Nancy at the gym, 5 rounds of 500m row, 15 overhead squats (#40).
Probably should have gone heavier on the squats but wanted a weight I could go unbroken on.
I think my time was around 20ish minutes, it was not ideal conditions for a metcon…bar was too far away from the erg.
I knew today was gonna suck (and I mean suck in a good way) after we did the KB/resistance band warm ups. Holy crap!
Snatch EMOM up to 105#
EOM up to 130# I’ve done 135# in the past. Gonna try to hit more than that on Saturday.
DL 275# AMRAP-10 reps. Thanks to Bryce for the push during these.
Metcon-9:30 KB swings got really heavy in the later rounds. Thanks 4 o’clock and 5 o’clock classes for the encouragement at the end.
Joined a rowdy 4pm class with our usual hosts Kels and BW.
Technique: Got some really good points from Kelly as she layered step by step how to set up our form for the bench and it paid big dividends.
135-165-185-205 (#10 pr)-215 (#20 pr)…Felt so good I rang the bell twice. Ran out of time, but even felt I could have gone after 225, but will save that PR for next time.
Metcon Rx’d: 7:20 Stuck in the corner, but workin next to Jovan really pushed me to keep moving.
Post: Listened to Scott talking about how he was going to order a 36oz steak at Boarding house. Made me think of thishttp://www.youtube.com/watch?v=q_215iQ7KDs
15 hours till I get to sweat…so excited!!! Poor guy who has to take off my cast in 4 weeks + 15 hours:)
Forgot my deadlifts today:
ARMAP at 290# – 9 reps
Squat Snaha
My form sucks really bad
Weight feels lite
Chest doesn’t stay up and always jumping forward
Yucky
Worked up to 155 and it felt easy but form blows!
Working on this everyday!
Deadlift
355 for 11 reps
Totally spent after this and had rest again for WOD.
Cleared bar and walked into the WOD!
Screwed
I need a solid 7-12 minutes down time after volume before WOD, always!
WOD
5 rounds
5 KTE
100m row
15 KBS 1.5 pood
9:??
Me hurting
Had NO rest after DL before WOD
I really really really really hate my IPhone!
Snatch: 120#, +5# PR!!! Tried 125# twice but failed. According to Alex though, still need to work on using my body as opposed to my arms. So I guess that means I can potentially lift an s-load more, I hope.
DL: 320# x 7 on AMRAP.
Met (rx): 6:37. Did rx+ on first round of BJ – 15 because I blanked out, everything else rx.
I’ve been having SERIOUS trouble sleeping after nightshift. Popped some benadryl this morning in desperation and I dreamt I was running after everyone to WOD and ran smack dab into a glass door. Who do you think was laughing hardest on the other side of the door at my collision?? Bryce. I don’t think I’ve ever seen him laugh so hard in real life. Next time I’ll try melatonin or whatever juice Bdub talks me into! Can’t wait to be back at the box tomorrow!!!
Snatch
EMOM: 55, 60, 65, 70#
EOM: 75, 80, 85, 90#(f)
DL: 105, 125, 145, 155, 165#(11)
Metcon rx ~ 6:09
Excited to try the Uber Inositol tonight!
I made up mondays technique today.
Worked the power snatch up to 165#. Struggled to get that hang snatch at that weight. Took multiple tries but i got it.
Metcon 8min AMRAP
3 Power snatches(115#)
10 WB(11′ target)
30 Double unders
4 rds and 3 snatches
I look forward to saturdays events.
@ Brett Raz.
Not the best drug to be taking to help you fall asleep. I have not taken it myself, but i know people who have and there are serious side effects. Many other options for you guys to take to help you sleep.
Just sold my last batch of Inositol. I can order more for those of you who are interested. Since it has magnesium already in it, you can cut your dosage on that.
Got this in before the 4:00 class today.
A – Power Snatch EMOM 4 x 2 (185)
B – Snatch EOM (200/210/220F/220F)
C – Deadlift AMRAP 405 x 13
Conditioning – 5:06
Hoping to finally get that 225+ snatch this weekend. Everything felt easy up to 210 today.
A: Snatch EMOM 4×2 @ 125, 125, 130, 135
B: Snatch Every Other Minute 4×1 @ 145, 165, 175(f), 175(f) 2nd attempt 175 for a PR bell ringer
C: DL Amrap @ 285 – 8 reps (left several in the tank)
My 80% is closer to 305+, but knew I wouldn’t get anywhere close to the 8+ reps at that weight, so swallowed the ego–glad I did.
Conditioning: 5 rounds of 5 KtE, 10 20″ BJ, 15 1.5p KBS
7:48
Keeping in my heels on the KBS fries my lower back, so that was definitely the slow down–everything else pretty much unbroken except for a few no-reps on box jumps.
@terry l
What serious side effects? I didn’t find any serious side effects when looking on Wikipedia. You can’t drop that on me without mentioning what they are.
Wow I never realized so many people have trouble sleeping! I once thought I had mono for an entire year. It turned out I was just really bored…
@fish
Waynes World
A – Snatch EMOM 4×2 Worked up to 185
B – Snatch EOM 4×1 @195-200-205(f)-210PR
C – Deadlift AMRAP 11reps @365
Metcon Rx’d @5:40
technique – bench press: got 2 prs today! 3RM is 100#, 1RM is at least 105# because I got that twice. so exciting to break the 100# mark on this. Thanks Gina and Lizzie.
metcon rx: 6:47, tired forearms, not a fan of the games standard box jumps – sooo sloooow
Metcon with 20″ box (because McMuscles made me)
5:35
I need to learn to string KTE
Made up Tuesdays
A1: Front squats 65-85-85-90-95
A2: handstand work. Still trying to eliminate my nerves with them. Something about being upside down that doesn’t sit well with my tummy.
WOD
Pulls ups (orange/red) I still suck at this after one year of crossfit
Push press @45 felt light
11:15
Snatch EMOM: 95-105-105-115
Snatch EOMOM: 115-125-125-135
Deadlift: 160-185-215-235-250
Snatch form stinks after about 105. I’d have probably been no-repped on the 135 if this was the Open, but I did get it up there. This movement continues to be my bugaboo and will remain so until I put in some significant work on it. Good to get a crack at it tonight.
WOD Rx in 4:56. Really tried to push the pace on this one. KTEs are really starting to come around for me now. Thanks Randy for a suggestion a while back to really use both my abs and my biceps.
AMRAP at 250: 8